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Old 01-21-2021, 06:02 PM   #13853
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,328
Re: Over 50 Crossfitters Sign In

Bill-Great job on the back squats. Those weights would crush me!

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

6 sets of:
Goblet Squats x 4 reps 60# DB + 20#
30 seconds rest
KB Press x 4 reps three sets w/35 and three w/44# KBs
30 seconds rest
Neutral Grip Pull Ups x 4 reps +20#
30 seconds rest

Rogue Echo Bike
2 miles for time:
4:54
73 calories

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#
5 ring muscle ups
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